Workout Routine

Perfect body TRANSformation

by Fedelicioso

Workouts

Legs 1

Reverse hypers

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
0 sec

Reverse hypers

2 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
120 sec
2
80% 1RM
5
120 sec
3
80% 1RM
5
0 sec

deadlift

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
8
120 sec
2
75% 1RM
8
120 sec
3
75% 1RM
8
0 sec

front squat

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
120 sec
2
@RPE10
10
120 sec
3
@RPE10
10
0 sec

lunge

3 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
12
0 sec

Seated Leg Curl

1 sets

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
120 sec

Standing calf rises

3 sets

Legs 2

Banded Overhead Squats

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
0 sec

Banded Overhead Squats

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
7
120 sec
2
70% 1RM
7
120 sec
3
70% 1RM
7
0 sec

squat

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE8
6
0 sec

hip thrust

3 sets

Dumbbell Spanish Squats

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
120 sec
2
@RPE10
10
120 sec
3
@RPE10
10
0 sec

Dumbbell Spanish Squats

3 sets

Seated Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
10
100 sec

Seated Leg Curl

1 sets

Standing calf rises

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
120 sec
2
75% 1RM
10
120 sec
3
75% 1RM
10
0 sec

Standing calf rises

3 sets

Arm’s day

Dip

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec

Dip

4 sets

Single Arm Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

Single Arm Overhead Tricep Extension

3 sets

single arm triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
120 sec
2
@RPE8
6
120 sec
3
@RPE10
6
120 sec

single arm triceps extension

3 sets

Single Arm Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec
4
@RPE10
8
120 sec

Single Arm Preacher Curl

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

seated incline curl

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE8
8
120 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

face pull

3 sets

Upper

Pull up

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
6
150 sec
2
@RPE8
6
150 sec
3
@RPE8
6
0 sec

Pull up

3 sets

Neutral Grip Standing Row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

Neutral Grip Standing Row

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
12
120 sec
2
@RPE8
12
120 sec
3
@RPE8
12
120 sec

t-bar row

3 sets

Incline Chest Press Hanny Rambod

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
100 sec
2
80% 1RM
8
100 sec
3
60% 1RM
8 +
amrap
100 sec

Incline Chest Press Hanny Rambod

3 sets

EZ Bar Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
6
120 sec
2
@RPE9
6
120 sec
3
@RPE9
6
0 sec

EZ Bar Biceps Curl

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
0 sec

triceps pushdowns

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
100 sec
2
@RPE8
8
100 sec
3
@RPE10
8
0 sec

lateral raise

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
5
90 sec
2
@RPE8
5
90 sec
3
@RPE8
5
90 sec

deadlift

3 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
8
120 sec
2
@RPE8
8
120 sec
3
@RPE10
8
0 sec

t-bar row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

lat pulldown

3 sets

pullovers

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

pullovers

3 sets

High Pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
100 sec
2
@RPE8
10
100 sec
3
@RPE10
10
100 sec

High Pull

3 sets

Biceps Chin Curls

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
120 sec
2
6 +
amrap
120 sec
3
6 +
amrap
120 sec

Biceps Chin Curls

3 sets

Single Arm Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
10
120 sec
2
@RPE8
10
120 sec
3
@RPE10
10
120 sec

Single Arm Overhead Tricep Extension

3 sets